July.31.17

This WEEK:

  • KICKBOXING cardio class – TUESDAY tomorrow at 5:30p(10 classes for $50/ CFC athletes receive 15% off)
  • ROCKin’ FLOW YOGA Saturday at 6pm! All proceeds from the raffle will go directly to benefit Project Alive. This project is raising funds for the research and treatment for children with Hunter Syndrome, a terminal disease.
  • MAKE sure to get your PR’s on the Board…Last Day of JULY!
  • DELOAD WEEK- Moderate weights-a chance for our bodies to recover, rebuild, and grow.

CF WOD:

a.)2 Rounds:

Sumo Deadlift X5

@ 55% of deadlift 1RM

Weighted Pistol Squat off Box X 5

Moderate Weight

Glute Ham Sliders X 10

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B.)10 AMRAP:

100m Run

20 Double Unders

30 Sit-ups

July.28.17

NO CLASS SATURDAY!– PADDLE BOARDING TOMORROW! We will meet at CFC at 7am Sharp to head out to Shaver. Please Bring : money for renting boards , towel, snacks, and drinks of choice.

CF WOD:

Holleyman

30 rounds

5x Wall ball (20#)

3x Handstand push-ups

1x Power clean (225#)

July.26.17

Wine & YOGA at 5:30!!

-PLEASE TEXT 209.675.0264 to confirm your attendance to our PADDLE BOARDING Trip! 
We will meet at 6am at CFC to head out. Please bring Money, and whatever you’d like as we camp out on the beach during the day. 

CF WOD:

 2 Rounds:

Bulgarian Deadlift X 10

*As heavy & safely possible

Sliding Hamstring Curls X 10

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For Time 

200m Farmers Carry 53/35

20 burpee box jumps

200m run

20 Wallballs 20/14

200m Farmers carry

20 calories on rower

200m run

20 wallballs

200m farmers carry

20 burpee box jumps

200m run

July.25.17

CF WOD:

For Time:

600 M Run 

*Time should be roughly 5min off of your total mile time.

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Endurance:

2x600m

rest 90 sec between

–3 min rest–

2x 200m @ mile pace

rest 90 sec between

–3 min rest–

2x500m

rest 90 sec between

–3min rest–

2x 200m

rest 90 sec between

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200m For time


July.24.17

This WEEK:

  • WINE & YOGA Wednesday @ 5:30pm ! Bring your favorite bottle and yoga mat !
  • Paddle boarding Saturday ! We will be meeting at CFC at 6am Sharp and Heading out to Shaver Lake Marina to rent Boards. Make sure to bring money, and your own snacks, drinks etc. We will post up on the beach someplace.

CF WOD:

Front Squat:

5@78%

3@83%

2@88%

5@80%

3@85%

2@90%

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EMOM:

Every two minutes until work can no longer be completed in the 2 minute period:

0-2 – 10 box jumps / 10 RKB Swings (53/35) / 20 DU

2-4 12/12/20

4-6 -14/14/20

6-8 – 16/16/20

8-10….and so on.